Foods for Dental Health

7 of the Best Foods for Dental Health (and a Few to Avoid)

You brush twice a day, and you make sure to floss, but are you mindful of the foods you eat? Eating certain foods can speed up the deterioration of your enamel and cause unsightly staining on your teeth. Don’t worry though; we are going to help you out with this simple guide!

We have put together a list of the top 7 best foods for dental health, and we have a few you should avoid! So, before you make your next grocery store trip, let’s take a look at what to eat for healthy teeth.

  1. Leafy Greens

Leafy greens are packed full of prebiotics, which provides food with healthy bacteria. When you eat leafy greens, they help create an environment inside your mouth rich in nitric oxide. Why is that important?

Well, the higher concentration of nitric oxide, the easier it is for your mouth to create nitrite-reducing bacteria. This process helps your mouth maintain a steady oral microbiome, reducing the chances of plaque and cavities.

  1. Salmon

One of the best foods for healthy teeth and gums is a surprising one — salmon. Salmon is rich in fatty acids like Omega-3, and those fatty acids help reduce the risk of gum diseases. Additionally, Salmon is rich in Vitamin D, an essential building block vitamin for strong tooth enamel.

With that being said, Salmon can be expensive, so you could substitute the fish for other less expensive fatty fish such as Mackeral or Sardines. All of these types of fatty fish are nutrient-rich and provide ample nutrition for your mouth.

  1. Carrots

Carrots are nutrient-dense vegetables that are full of Vitamins like A and B6. They are a carbohydrate, but they are a complex carbohydrate, meaning they are low in sugar. The natural texture of the Carrot almost acts as a toothbrush when you eat them raw.

Because it is an abrasive texture, the Carrot can help you clean plaque from your teeth while you eat it. Remember that to get the most nutrient and plaque fighting power from Carrots; you should eat them raw.

  1. Dairy

A recent study showed that it is likely that nearly half of the global population is deficient in Vitamin K2. Unfortunately, that is an essential Vitamin for strong and healthy teeth. With that being said, you can incorporate K2 into your diet by adding grass-fed dairy products into your daily foods.

Foods like grass-fed milk, yogurt, and butter are all rich in Vitamin K2. Additionally, dairy products are high in Phosphorus, which also promotes a healthy mouth!

  1. Green Tea

Green Tea is loaded with antioxidants and flavonoids such as Catechin. Catechin is known to kill bacteria, including bacteria introduced from eating contaminated foods. Additionally, the antioxidant nature of Green Tea has shown to be beneficial in preventing gum diseases such as Periodontal disease.

However, keep in mind that Green Tea is Tannic, so while its ingredients can support your oral health, the tea can also lead to superficial surface stains if you drink it frequently. Try drinking your Green Tea iced with a straw to help with staining.

  1. Garlic

We know what you are thinking…bad breath! However, Garlic belongs to a class of vegetables in the Allium family, including Shallots, Leeks, Onions, etc. These vegetables are known to have healthy properties, including being antimicrobial and antibacterial.

Studies have revealed that the active ingredient in Garlic, Allicin, could even prevent and treat gum diseases such as Gingivitis. If you are worried about Garlic’s effect on your breath, consider taking it in a concentrated capsule form to get the most benefits without the bad breath!

  1. Water

Water is not exactly food, but you need it to survive, and you need it for healthy, strong, and clean teeth! When you are dehydrated, your body produces less saliva than it should. In turn, your mouth becomes parched, and tooth decay is more likely to occur.

It would be best if you tried to drink water as your primary beverage. Drink water before, during, and after a meal to help keep your teeth clean and free from build-up.

Foods to Avoid

Seeing a dentist without insurance costs more than most people can afford out of pocket. You can help maintain your smile by eating the foods listed regularly. With that being said, there are some food you should avoid if you are trying to keep your oral health in check.

Let’s take a look!


Any sugary beverages should be avoided. Sugars build up in the mouth, and eventually, they lead to cavities, and if you are thinking of swapping for a sugar-free alternative, you might want to reconsider.

For example, sugar-free drinks like diet soda are very acidic and can damage your tooth enamel.


Obviously, fruits are loaded with Vitamins and nutrients, but they’re also full of sugar. If you eat fruit, be sure to brush your teeth afterward to help clean any sugary build-up off your teeth. Additionally, you should avoid dried fruits as they are packed with even more sugar than fresh alternatives.

Chips and Crackers

Potato chips and crackers are simple carbohydrates. As they break down, they turn into sugar, which is a fuel for tooth decay. If you do indulge in these crunchy treats from time to time, be sure to floss afterward to avoid plaque build-up between your teeth.


Citrus fruit is a bit of an anomaly. The fruits are usually packed with Vitamins that are great for your teeth, but they are acidic, and the acids are damaging to your enamel. Try adding a slice of citrus to your water during your meals, but be sure to follow up with a rinse of regular water.

The Best Foods For Dental Health

As you can see, the best foods for dental health are nutrient-rich and delicious. It can be difficult to cut all of your favorite treats out of your diet right away; however, with this simple guide, you can begin incorporating nutritious food into your daily diet with ease.

From health to entertainment, we have the articles you need to read. Visit the rest of our page today for more informative posts like this one!

About Ambika Taylor

Myself Ambika Taylor. I am admin of For any business query, you can contact me at [email protected]